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Zone 2 running has gained a ton of popularity recently-and for good reason*(science is at the end of this blog), especially (but certainly not limited to) for runners. But, what I hear over and over again is: Zone 2 is boring; it takes so long to cover mileage in Zone 2; it feels awkward running slow enough to say in Zone 2; what if I can't run faster since I spend so much time in Zone 2. And, so on. And, I get it! I, too, suffer from the maladies of Zone 2'ing it. But, I also like to follow the science. So, instead of focusing on what I don't like about Zone 2 training, I focus on reasons to like it and how to make it more enjoyable. 7 ways to deal with Zone 2 Running: Savor the easy/zone 2 runs. Embrace the ease of them. Think of them as a gift your giving to yourself, in the middle of the hard(er) runs. You can roll your eyes and think this is silly, but so much of why you don't like Zone 2 is mind over matter. So, change your mind. Swap out Zone 2 running for another activity that allows you to get to Zone 2-biking elliptical, hiking, treadmill walking on incline, rollerblading/skating, swimming, speed walking. Changing up your type choice of cardio can make things feel less monotonous, overall. Use your Zone 2 Runs as a time to catch up with friends/family. Zone 2 running means you should be able to hold a full conversation while running. If you don't run with friends/family (like me), call a friend to chat while you cover these miles. This will help you stay in Z2 (since you'll be chatting), break up the monotony & kill 2 birds with one stone-catch up with someone. I do this A LOT during marathon training when you have some, easy paced runs that feel like they take forever. Remind yourself that these easy days are serving a lot of physiological purposes-but, more practically speaking: 1) they're going to allow you to go harder on your 'hard days); 2) they' going to aid in your recovery from not going too hard, too often 3) they're going to increase your overall aerobic capacity and endurance which, in the end is a BIG deal if you're training for any distance. Feeling bored? Feeling like you just want the run to be over? Great. Because you're going to have some of those same feelings during races, at times. Use this is another piece of mental training for race day. Don't be obsessed with it! I personally DON'T stare at my watch during Zone 2 runs (which I just call 'easy pace'). I'd much rather just tune into my effort level. And, after the run, I'll see how close I came to staying in the Zone by checking my stats. I REALLY prefer this method. After a while, you'll know what your Zone 2 effort feels like. Also, your watch HR monitor isn't all THAT accurate; and, the HR targets are estimates-not numbers to live and die by. Don't get too hung up on what the #'s say at the end of the day. There are tons of factors that go into figuring out your actual Z2. So, keep your easy days or easy miles easy: you should be able to hold a conversation. By the end of the day, you should be asking yourself: did I run earlier? Because I'm not even tired or sore or worn out. * Zone 2 training is essential for aerobic development, but it also helps you improve your body’s energy efficiency, prevent injury, improve recovery, and weight management. While it is often utilized by endurance athletes, Zone 2 has benefits for anyone, regardless of their fitness level or goals. [for full article: https://www.whoop.com/us/en/thelocker/why-zone-2-training-is-the-secret-to-unlocking-peak-performance]/ Shelley Aniciete allinclusiveruncoaching.com

You most commonly hear about the base building phase (hereinafter, BBP) when it comes to training for marathons and half marathons. But, it actually makes sense to include base building in ANY run training cycle. Running is stressful on your body-point blank. This does NOT mean you should shy away from it. I sure don't! And, the myths about running being bad for your joints and knees has been proven wrong over and over again. (In fact, running can actually strengthen your bones & joints). But, we can't deny that it is hard on your body. So, if you want to have a long, enjoyable running career (or even just long enough to get through a race), you want to create the strongest, most durable body you can. Think of a ship at sea; you'd want the best built ship out there when a storm comes, right? Or a house in a tornado or hurricane; you'd want the best build house to withstand the winds and rain, right? Same thing for running. You want to build the best body to withstand the miles, however many they might be. This means improving your muscular, skeletal and cardiovascular systems. The best way to build your foundation is with slow, easy miles. (Strength training is also important-but we're going to focus on running in this article). There is no set amount of days/weeks/months you should be in a base building phase. But, I will say this: you can't really be in one for TOO long; and I'd err on the side of longer, than shorter, whenever possible. An optimal base building phase will increase weekly mileage gradually; it's a balance between doing enough that you're increasing your base and reaping the physical benefits. But, not doing too much that you're overtaxing your body, risking injury or early burn out. Base building can feel slow and boring. Last year, I actually hated it. This year, I'm embracing it-plenty of hard miles ahead. Enjoy the 'down time.' I encourage you to try to remind yourself that it's going to pay off in huge dividends down the road. Take in the scenery. Try out new routes. These miles should be easy enough that you can catch up with friends in person or on the phone (using headphones, of course). They should be at an effort level 3-5 out of 10. If you like using heart rate to gauge things, we're talking Zone 2 miles here. As you increase mileage, you'll want to take 'step-back' weeks every so often. Even though these are easy miles, too much too soon is never good. So, every few weeks, cut back about 25%. And then go ahead and add some extra miles where you left off on the following week. There's no exact formula. Use your biofeedback as your guide. How is your recovery? Your sleep? Your strength? Your hunger? You mood? All those things are your body talking to you--telling you: we're good or we're doing too much. How you break up your mileage throughout the week is also up to you. However, I would refrain from having any overly long runs-maybe capping them at 90 minutes or so. Again, everyone is different and this will depend on factors specific to you! I know you probably wanted a solid formula here. But, it really is best to take it day by day, week by week. A solid base for one person will be built differently than a solid base for another person. But, either way, I highly encourage you to begin any training cycle with a BBP, by gradually building your mileage with nice, easy miles. This will put you in a much better position to work on speed and pace, for any distance race. Time invested in a BBP will pay off big time when you enter more race specific training.

Today was what I've always referred to as the start of Chicago racing season-the Shamrock Shuffle 8K. I've run this race a whole bunch of times and I'm always really excited for it. But, today, it just felt meh. And, I have no idea why. I went into it feeling pretty healthy; besides my lingering adductor and glute issues that I've decided I will have for life. I felt good. I knew I wasn't as fit as last year; this winter's focus was more strength training and about 10-15 miles less per week than last year at this time. So, I wasn't going into it thinking PR. But, I wasn't going into it to lolly gag, either. As I shuffled into my corral (all logistics went well/easy today-even got a bathroom stop in), I saw so many people having so much fun with their friends. People dressed up in cute matching costumes, overhearing their plans for after the race. They all just looked like they were having fun. I think I might have been a little jealous. Lately, I've been really missing having that core group of friends to run with; but, the reality is, I haven't had that group in many years by now. And, for the last few years, it hasn't really bothered me. But, recently, I've felt like I'm missing out. So, maybe that set the tone for the race. I just felt a bit melancholy. The race began and I felt fine. I didn't feel amazing or bad; I felt fine. I told myself not to look at my watch since the GPS is always off in the loop (downtown Chicago) and I didn't want it to effect my mood (what if it was too slow? too fast?). So, I just ran off of effort -somewhere around a 6 out of 10 for the first two miles. I glanced at the elapsed time on my watch at each mile marker and again, just felt eh. Around mile 3, I checked in with myself and decided to keep the effort level about the same. My watch beeped Mile 4 when the mile marker was still far off in the distance. This happened last year, as well; so, it didn't really throw me off. I knew I was about :40 seconds off-pace from last year. So, there was no reason to go all out and increase effort level at this point. Definitely no PR's today. But, I wasn't mailing it in, either. Pushed effort to about 7 out of 10 once I passed the mile 4 marker, knowing the course like the back of my hand: a turn onto Michigan Ave, a straightaway, Mt. Roosevelt and another straightaway. Once I got onto Michigan, running south, and entered the cheer zone, I felt energized for the first time the whole race. Thank you to all the cheer stations!! After that, I kept effort level around 7 up Mt. Roosevelt and upped it to about an 8 out of 10 for the last straightaway. I felt better than last year as I crossed the finish line. I ran slower, but also paced this race really well for the effort level I decided to give it. I should be more excited about that-a well-paced race is a good thing. But, some days, you just feel meh. Instead of trying to figure out why, I'm racking it up to: that's just life. Some days you're loving it; some days you're meh'ing it. I also realize I failed at keeping a weekly blog on my training for this race; blog posts, in general, fell by the way side the past month. Here's to beginning them again.

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